fitness

Christmas Shape Up 30 Day Workout Challenge

October 4, 2016 By Lisa 15 Comments

Christmas will be here before you know it…and then it will be a brand new year! Rather than waiting til the New Year starts, consider joining me for the Christmas Shape Up 30 Day Workout Challenge this year! I have created two great printable options to help you focus on your health between now and January 1st (although you can use them all year long). One of the best ways to stay on top of your health regimen is to be held accountable. This exercise tracker and the water tracker are ideal for a Christmas Shape Up Challenge. The challenge is 30 days, but with these printables, you can do this throughout the year and not just leading up to the holidays.

Christmas Shape Up 30 Day Workout Challenge

As with any health or workout change, you should consult with your physician to make sure you are safe to proceed. Most low-impact exercise is totally safe, but it is always wise to double check before making any changes in your health routine.

The holidays are always tough on people trying to lose weight or get healthy. With all of the treats and big holiday events with decadent meals, it is tough to watch what you eat. Our printable exercise tracker and water tracker is ideal for helping you to lose weight by Christmas. The Christmas Shape Up 30 Day Workout Challenge is one that focuses on drinking more water, exercising, and staying focused on better health options.

The daily workout challenge includes:

Jumping Jacks- 50
Squats- 20
Mountain Climbers- 20
Crunches- 50
Burpees- 20
Lunges- 20 each leg
Push Ups- 15
Plank- 30 seconds

Doing each of these exercises daily is the biggest part of the workout challenge. Additionally, drinking water and eating healthier options is vital to your success.

How To Use Our 30 Day Workout Challenge Printables:

The Christmas Shape Up Workout Challenge printable is ideal for you to keep track of your daily workouts. We’ve also included a complete Water Tracker printable that is ideal for helping remind you to drink water each day. You can print these out each month and document your routine to hold yourself accountable.

Print your 30 Day Workout Challenge Printable and your Water Tracker Printable.
Measure your waist, hips, stomach, chest, thighs, and arms. Mark these measurements down to track as you continue with the plan. Remember, gaining strength and losing inches is more important than the numbers listed on a scale.
Follow the recommended exercises listed on the 30 day workout challenge printable. If you are unable to complete moves, adapt to the best of your ability. I also recommend adding in extra walking or jogging/running if you are able to increase more cardio and calorie burning.
Eat nutrient-dense foods and avoid processed foods. This includes making more food from scratch at home, snacking on fruits and vegetables, and avoiding eating out.
Drink more water daily. I prefer using a fruit infuser water bottle or a large 64-ounce water bottle that allows me to drink my water more easily.
Repeat the 30 day workout challenge as often as desired.

This 30 day workout challenge is ideal for you to begin getting fit and make changes before the holidays hit. Work on increasing your water intake and eating nutrient-dense foods to provide fuel for your body as you work through these exercises each day.

More Fitness Tips:

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Getting Motivated: Finding My “Why”

September 28, 2012 By Lisa Leave a Comment

I shared earlier this week that I was unhappy with the girl in the mirror, that I was struggling on my weight loss journey. I realized that one of the reasons is that I’m all over the place as far as motivation goes. Some days I want to lose weight so I can fit into smaller clothes, some days I exercise because I want to be a better example for my kids, and some days I can’t come up with a reason to eat right and exercise so I don’t. Not super impressive, is it.

I know that when you’re beginning a new health and fitness routine, one of the most important questions you should ask yourself is “Why?”. It’s a crucial question, yet it’s one I failed to ask myself. I know that when I have a clear, concise answer to this question, I’m more focused and more successful.

It’s the same for you. If you have a clear, concise and well-grounded answer to this question, you’ll be able to stick with your exercise routine through good times and bad. You’ll know why you’re opting for egg-whites and veggies instead of that sugary donut, you’ll understand why you put in the time at the gym and you’ll have the motivation to keep at it even when your muscles hurt and all you want to do is eat chocolate. It’ll make all the difference.

On the other hand, if you don’t know your “why,” chances are you’ll start your workout routine, stick with it for a few days or weeks and then fall off the bandwagon when the going gets tough. After all, getting healthy takes effort. You need to have the motivation to make it happen.

Identify Your “Why”

Start with looking at your health and fitness goals. Different kinds of goals tend to have different motivations.

Are you just trying to lose some weight? If so, what’s the most important thing you think you’d gain by losing that weight? Is it better health, more energy and most likely, a longer lifespan? Is it more social acceptance? Is it fitting into a specific size? Or more attention from the opposite sex?

Look at your goals and ask yourself: Why do I want my body to look this way? Often times finding your “why” is a matter of looking inward rather than outward.

Write Down Your “Why”

As the saying goes, “where there’s a will, there’s a way.” To keep your “why” alive, write it down on paper and keep it somewhere visible.

On days when you just don’t feel like getting up to go to the gym, that piece of paper can give you the push you need to get off the couch and into the gym.

Writing out your “why” also serves another function. Often times when trying to figure out your why, you’ll have a sense for it but not be able to put it into one concise sentence. Writing it out will help you form your why into a more concrete form.

To sum it up, finding your why is one of the most important aspects of being able to successfully make changes and stick with them. If you have a strong enough reason for wanting to change your body, you can. Just make sure to keep reminding yourself of that reason, especially when times get tough.

If you’ve already found your “Why?”, I’d love to hear what it is. Leave me a comment! If you’re struggling, leave a comment as well. You’re not in this alone!

Photo Credit: openpad

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You Choose {Motivation Monday}

July 9, 2012 By Lisa Leave a Comment

Source: lets-start-now.tumblr.com via Lisa on Pinterest

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Health & Fitness Tips for Summer

June 1, 2012 By Lisa Leave a Comment

June is here and the temperatures are rising! That means fun in the sun, extra light in the evenings, cookouts, and other seasonal activities. We’re heading to the beach in 2 weeks and I’m really looking forward to it. While summer means additional fun, there are things you need to keep in mind! So to help you enjoy your summer and keep it healthy and safe, here are some health and fitness tips for the season.

Sunshine

It’s certainly true that there are healthful benefits to getting some sunlight exposure. Your body needs the sun to make vitamin D, and to get adequate levels you need to be exposed for at least 15 minutes without sunscreen. There are lots of mixed views of sunscreen. I think this video about nutrition and sunlight is worth watching. I typically burn easily, however, I’ve recently been watching my nutritional intake and I spent 3 days in the sun this weekend without getting sunburned! If your nutrition is not up to par, you’ll want to make sure to wear sunscreen.

Produce

Summer is the time for fresh garden produce. These healthful foods are said to be most nutritious when they are in season, so stock up at your local farmer’s market. You also might consider freezing or preserving some of summer’s bounty. It’s a great boost to your health to load up on fresh produce. After all, fruits and vegetables not only taste yummy but they can also help to prevent cancer and will help keep your heart healthy as well!

Get Active

Now is a wonderful time to get into physical activities like hiking, biking, swimming, and pretty much any outdoor game or sport. Keeping fit is more important these days than ever, with more and more opportunities arising to sit in front of a screen. Take advantage of summer’s warm temperatures and evening light to get out and get physically active.

My family has a tradition of family jogs during the spring and summer months. We do Couch to 5K as a family and I usually reward the girls at the end of the time if they can run 30 minutes without stopping!

Heat

Another health and safety tip that bears mentioning is heat. Depending on your location, summer can get dangerously hot. Be aware of the signs of heat stroke:

* Copious or increased sweating
* Paleness, loss of color in the face
* Headache
* Feelings of dizziness, light-headedness, or feeling faint
* Nausea or vomiting
* Muscle cramps

Always get to an air-conditioned room or car as soon as possible if any of these symptoms are present. When you are outside, have access to shade so that you don’t get overheated.

Hydration

In the summer, you’ll need to have a drink of water handy much more often than in the cooler months. In fact, it’s a good idea to take water along when you are doing anything in the summer, from running errands to hiking. Staying hydrated helps ward off heat exhaustion and keeps your body in balance. If you’re going for a long hike or bike ride, you may want to pick up a Camelbak HydroBak 50 oz Hydration Pack. I love my Camelbak!

So head on outside, soak up some rays, play with your kids, and enjoy your summer!

What’s your favorite summer activity?

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1 Hour of Exercise {Motivation Monday}

April 16, 2012 By Lisa Leave a Comment

Have you ever been guilty of saying “I don’t have time to workout?” Yeah, me too.

One of my 90 Day Challenge goals is to get in at least 1 hour of exercise 5 days a week. This week I’m going to shoot for 1 hour of exercise 6 days a week. When I realize that 1 hour is only 4% of my day, it puts it into perspective. I can do this!

Who wants to join me in committing to exercise 1 hour a day this week?

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